10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single Arm OH Walking Lunge (forward / backward, then switch arms) Any additional mobility/stability work Then – 10x Dead Lift (KB or BB, medium weight not too heavy) 2min Step Ups (with or without […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×5 Single leg butt to bench 3×5 Pushups Then: 5x Step ups with high knee drive (per side) 8x Pullovers X5 Rounds, rest 1-2 minutes between rounds Then: 10x Chest Press 10x FST knee tucks (Or feet […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 3 x 6 goblet squat Then: Work up to heavy(ish) Clean – can be with BB or KBs Then: 5x Cleans (heavy if appropriate) 5x Step Ups each leg – […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Maxercist Row Then – Warm up to heavy Step Up (can hold weight at chest or at sides) Then – 3 per […]
10:00 Warmup on Machine of Choice 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 SOTS press with PVC Then – 5x Heavy Weighted Step Up (each side) – holds weight at sides or at chest 5x Strict […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m Tactical Lunge 2×5 Single leg ass to bench Then: 10x Step up with High knee drive 5x RMM 250m Sprint on machine of choice 60m Farmers Carry X5 – minimal rest Then: 10x Deck Squats 60 sec plank/FLR 8x Burpee X4 […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 3×5 (light) Push Press Then: 5x Step up with high knee drive, weighted barbel on back, DBs in hands, or KBs in front rack 5x Bent over row (double or single arm) x 5 rounds (Rest 30-60 sec between) Then: […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×10 Pushpress Then: IWT – 5x Front Squat 500m Sprint on machine of choice 2:00min rest X 3 rounds Then: 20x Step Ups 250m Sprint on Machine of Choice 60 secs rest X4 round Then: 30 sec Flutter Kicks 30 […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 3×5 (light) Push Press Then: 5x Step up with high knee drive, weighted barbel on back, DBs in hands, or KBs in front rack 5x Bent over row (double or single arm) x 5 rounds (Rest 30-60 sec between) Then: […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge Then – Warm up to weight for step ups, bent over rows and reverse flies Then – 5x per side weighted Step Ups – hold weight at chest or […]